Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nancy
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Wednesday 061129
Overhead Squat 5-5-5-5-5 reps
Wednesday 061004
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Monday 060911
Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps
Sunday 060813
Overhead squat 3-3-3-3-3-3-3 reps
Thursday 060720
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Saturday 060701
Overhead squat 3-3-3-3-3-3-3 reps
Friday 060519
Overhead squat 5-5-5-5-5 reps
Monday 060327
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Friday 060303
Overhead squat 1-1-1-1-1-1-1-1-1-1 reps